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CrossFit Mettle and Honor – CrossFit Teens

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Max Up-Downs

5 Med. Ball Thrusters

:30 Tuck Hold

5 Kip Swings (or 5 Hollow Rocks + 5 Superman Rocks) + 3-5 Strict Pull-Ups*

*If athletes don’t have Strict Pull-Ups, let’s avoid bands today. Have them do Ring Rows OR 5 Empty Barbell Cuban Presses (Upright High Pull, elbows punch through into the front rack position, then Strict Press the barbell overhead)

Strength

Metcon (No Measure)

3 SETS

20 Alt. V-Ups

15 Ring Rows

10 Push-Ups

1:00 EZ Cardio Choice

-No Rest b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

20 Pull-Ups

30 Wall Balls (14/10)

20 Pull-Ups

40/30 Cal Row

30 Wall Balls

20 Pull-Ups

50 Up-Downs

40/30 Cal Row

30 Wall Balls

20 Pull-Ups

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES

40 Pull-Ups

60 Wall Balls (14/10)

80/64 Cal Row

100 Up-Downs

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)